WoD - Thursday 23rd January, 2025

The hill has been climbed and your sore bodies are on the way down, you can see it, the weekend. Like a glimmering ray of light, hope!
Where, you will come on in and still mangle yourselves further. Good on ya!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 Calorie echo bike
15 Hang power cleans (60/40kg)
15 GHD sit ups

Specialty
A: Within 5:00: build to a heavy 3 power snatch

B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 45s

C: 5 - 5 - 5
Front squat
10 - 10 - 10 Farmer step up

WoD - Wednesday 22nd January, 2025

If you see her about the gym, doing things that we all could only wish for, please stop her for a tiny wee second, and wish her a MASSIVE WELSH Penblwydd Hapus.

Because, although I might well be very bias, she is one hell of a human and deserves far more than all of the love.

Kind. Brave. Brilliant.

CrossFit Cardiff WoD
CrossFit Total
The CrossFit total is the sum of 3 lifts:
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep

WoD - Tuesday 21st January, 2025

The ball is rolling, rolling, no stopping the week now. We are off and the DOMS is going to be real! It will one day get a little better, and once you think you have just about gotten over it, smash you right back in the face again.

For example, good luck to your lower backs!

CrossFit Cardiff WoD
For time:
1200m - 800m - 600m - 400m
24 - 21 - 18 - 15
Run
Kettlebell Swing (32/24kg)
Burpee

Specialty
5:00 Max pull ups

5 Sets
5 pull ups (3-2-1 tempo)
Rest 1:30

3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold

2 Sets
20/20 Kettlebell side bends

WoD - Monday 20th January, 2025

Welcome to a new week, one where Mikey B will be kicking your butts all over the gym floor with his programming. Starting with this pretty brutal triplet.
I hope you are ready!

CrossFit Cardiff WoD
For time:
42 - 30 - 18
84 - 60 - 36
42 - 30 - 18
Calorie row
Double unders
Wall balls (20/14lbs)

WoD - Friday 17th January, 2025

The end of a very boring week of blogs but savagery fitness. Good luck tomorrow…

CrossFit Cardiff WoD
A: Within 15 minutes, establish a 1 rep max squat clean

B: Complete as many rounds and reps as possible within 5 minutes of:
40 Double unders
4 Squat cleans (85% of part A)

WoD - Thursday 16th January, 2025

Janet… when are you booking this foam party?

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 Toes to bar
Run 400m
20 Chest to bar pull ups

Specialty
A: Within 5:00:
Build to a 2 heavy power snatch

B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 50s

C: 5 - 5 - 5
Back squat
10 - 10 - 10 
KB front rack step up

WoD - Wednesday 15th January, 2025

A continuation of the theme, expect zero banter this week I’m sorry.

You have CrossFit 179 to thank for this shit show. And when I mean thank I actually mean tell to get f**ked!

CrossFit Cardiff WoD
5 rounds for time of:
Row 400m
15 Bar facing burpees
9 Power snatch (40/30kg)

WoD - Tuesday 14th January , 2025

Zero fluff, just a fitness prescription,

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Deadlift
6 - 6 - 6 - 6 - 6
Straight and heavy

Specialty
5 minute test:
Max pull ups

5 Sets
5 Pull ups (3-2-1 tempo)
Rest 1:30

3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold

2 Sets 
20/20 Kettlebell side bends 

WoD - Monday 13th January, 2025

Welcome to a new week. Massive congratulations to Tuva for completing her CrossFit L2 this weekend. She has promised that once she is back from SA that she is going to coach every class at CrossFit Cardiff for two weeks, so that Nicole and I can go on an extended holiday. I thought it was very nice of her myself.

Yet again there are some challenging workouts coming your way, you are going to hate love them all!
Starting tomorrow with a bit of a humdinger… good luck!

CrossFit Cardiff WoD
3 Rounds each for time of:
30/25 Calorie echo bike
25 Thrusters (40/30kg)
15 Ring muscle up
Rest 5 minutes

25/20 Calorie echo bike
20 Thrusters (50/35kg)
15 Ring muscle up
Rest 5 minutes

20/15 Calorie echo bike
15 Thrusters (60/40kg)
15 Ring muscle up

WoD - Friday 10th January, 2025

Happy Friday you legends.

I did warn you previous about this week, and told you I wasn’t lying. Well…

CrossFit Cardiff WoD
3 rounds for time
30/25 Calorie asssulat bike
20 Hang power cleans
15 Thrusters
Barbell load 50/35kg

WoD - Thursday 9th January, 2025

The penultimate time this week you get to absolutely smash yourselves into a painful oblivion.

Tomorrow with a little twist, jelly legs is what we want.

CrossFit Cardiff WoD
Back squat
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Straight sets.
Lift as close to your 1RM as possible.

Specialty
A: Build to a heavy power snatch

B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 60s

C: Front squat
5 - 5 - 5
Farmers step up
10 - 10 - 10

WoD - Wednesday 8th January, 2025

Mid-week of the first week, before you can think you’ll be reading my request for Xmas party payments. And when I say you’ll i real mean Janet!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 24 minutes of:
6 Bar muscle ups
400m run
12 Chest to bar pull ups
400m run

WoD - Tuesday 7th January, 2025

I mean I did warn you it was coming your way, I promise I wasn’t lying.

Anyone else struggling as per with these writing the correct date! Just me, fine.

CrossFit Cardiff WoD
For 4 rounds:
Complete as many rounds and reps as possible within 5 minutes of:
18/15 Calorie row
15 Burpee box jump overs (24/20”)
18/15 Calorie row
Max wall balls (20/14lb - 11/10ft)
Rest 2:30 between rounds

Specialty
5:00 Toes to bar retest

Within 10:00:
Accumulate a 5:00, 4:00 or 3:00 L-sit

5 Sets
5 Pull up
5 Bench press

WoD - Monday 6th January, 2025

Welcome back to a new week, one where the silly season is well and truly over. In fact proof in the pudding is that if you still have your trees up you are a weirdo and Tesco are selling easter eggs.

Come on in and hit the ground running tomorrow. The week you have approaching is a humdinger.

Please be aware, we are hosting a CrossFit L2 seminar this weekend and so the gym will be closed.

CrossFit Cardiff WoD
A: Build to 2rm touch and go power snatch

B: “Randy”
For time:
75 Power snatch (35/25kg)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

WoD - Friday 3rd January, 2025

The first Friday feeling of the year, don’t do it! Save in until next week to go out and get completely written off! You’ve done the hard work all over the silly season! Let your body rest!

By the way, speaking of drunken buffoons, did anyone else not know that Mikey B tore his hamstring trying to pick up a piece of paper from the floor with his teeth in a CrossFit Cardiff Xmas do drinking game. Brilliant!

CrossFit Cardiff WoD
6 Rounds for total reps of:
Within 2 minutes complete:
18/15 Calorie row
Max clean and jerks (70/50kg)
Rest 4 minutes between rounds

WoD - Thursday 2nd January, 2025

Back to it, open as normal and doing everything within my power to not write 2024 into every single blog post title!

Get after it with a bit of a stinker. Be very careful!

CrossFit Cardiff WoD
“Sisson”
Complete as many rounds and reps as possible within 20 minutes of:
1 Rope climb
5 Burpees
200m run
20/14lb weighted vest

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Specialty
A: Isabelle
For time :
30 Snatch (60/42.5kg)

B: Front squats
5 - 5 - 5 - 5 - 5

WoD - New Years Day, 1st January, 2025

Blwyddyn Newydd Dda

I hope that 2025 brings you all some cool stories to tell, loads of experiences and at least for Janet, finally, a foam party in Ibiza!

Just in case any of you fancy starting the new year with a bang!

CrossFit Cardiff WoD
Run 10,000m

WoD - Tuesday 31st December, 2024

New Years EVE! You seventeen year old’s had better keep your wits about you with Janet roaming the streets! She’ll have you on her shoulders and back to hers before you know it!

CrossFit Cardiff Partner WoD
8 Rounds for time:
60 Double unders
15 Back squats (60/40kg)
15 Pull ups
These are you go, I go rounds

WoD - Monday 30th December, 2024

Still with some limited hours there is plenty of opportunity to come on in and smash the living crap out of yourselves in order to start the process… get all those mince pies off ya!

CrossFit Cardiff WoD
For total time complete:

3 Rounds:
12 Deadlifts (100/70kg)
10 Toes to bar
1 minute rest

2 Rounds:
10 Deadlifts (120/90kg)
15 Toes to bar
1 minute rest

1 Round:
8 Deadlifts (100/70kg)
30 Toes to bar

WoD - Friday 27th December, 2024

Now you’re talking… this will blow out those cobwebs!

CrossFit Cardiff WoD
For time:
50 Wall balls (20/14lbs)
15 Bar muscle ups
50 Wall balls (20/14lbs)
30 Chest to bar
50 Wall balls (20/14lbs)
45 Pull ups